Warm Up Outline (10-20min)
Step 1
A. Foam Roll
Roll Out 5-10min
B. Monostructual Movement
Jump rope: 2x10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
In-Out-Jump
Crossover
Double Under
C. Active Warm Up
Supine Scorpion 5ea.
Prone Scorpion 5ea.
Leg Pendulum 5ea. way
Pass Thrus 20
D. Dynamic Warm Up
High Knee Tuck + Lunge + Twist 5ea
2 Arm 1 Leg + Reverse Lunge 5ea
Half Butterfly + Spider-man 5ea
2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
High Knee + Lateral Spider-man 5ea
E. Joint Mobility / Lengthening
OH Scap Throws w/ Swiss Ball 20
Lateral Band Walk 10ea
Step 2
A. Muscle Activation / Pre & Post Rehab
Therapy Squats 8 w/3-1-2 tempo
Scapula Pull Ups 10
Scapula Dips 10
B. Core
-Deadbugs 30sec
-Prone Plank 30sec.
-Oblique Plank 30sec. ea.
C. Balance
Single Leg Squat Touch Down 10ea.
Hand Stand Lean & Pull Away 30sec.
D. Functional Movement / Intergrate
Bar warmup
-Deadlift+RDL+BOR+HMC+FS+Press+Rack Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 5ea.
-HCP+PC+HDC+PP+PJ+FS Zotes Press 3ea.
-CP+Clean 1/4 squat+Clean 1/2 squat+Clean Full squat+SJ+RSJ+FS Zotes Press 3ea.
E. Reactive
- Drop Front Squat 2×5
- Jerk Drive 2×5
MaxFit Warm Up Template
Crazy! These kids have out door stretching and rollers.
Day 1 there is a local comp going on! These kids are strong!!!
Congrats to Ben, Ryan, Eric, Kelley, Aubrey and Kate for your hard work!
Cal States Games
Oly Cal States Games
Competitors’ Results:
Jen Balster: gold, 48kg class
Gillian Formaneck: gold, 58kg class
Armen Hammer Amirian: went 4 for 6 out of his lifts
Steve Yurosek: gold, 105kg Masters class
Michael Ryan: went 3 for 6 out of his lifts, with two new personal bests!
Ron Yellin: bronze, 85kg class
Ben Oliver: silver, 85kg class
Big Will Otto: gold, 105kg class (and taking Coach Max’s four-year standing title!)
Power Cal States Games
Sheryl Punky Condon: gold, 75kg class
Roll Out (5min)
Self Myofascial Release Exercises
Self Myofascial Release Techniques
Warm Up (15min)
2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
1×12ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk
3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT
1×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance
Work Out (60min)
3 Sets (10min)
45-30-15sec Hand Stand Holds
8 Scapula Pull Up + Chin-up
12ea Oblique Crunch
3 Sets (10min)
8 True Push-up
8 Supinated Pull Up + 12 Scapula Pull-up
6 Turtles (Tempo:4-1-4)
3 Sets (10min)
8 Manuel Skull Crusher
12 Rockers
12 Archers
3 Sets (10min)
10 Pull Overs
10 V Crunch + Opposite Toe Touch
10 Cobras
15 Oblique Dip
3 Sets (10min)
10 Seated Scapula Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)
Tabata Battling Ropes (4min)
8x20sec on + 10sec Off
Cool Down (15min)
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